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Light and Fabulous Fish and Chips

Source of Recipe


Cooking Light, September 2007



List of Ingredients



• -- Chile Cilantro Aïoli --
  
• 3 Tbsp minced fresh cilantro
  
• 3 Tbsp fat-free mayonnaise
  
• 1 serrano chile, seeded and minced
  
• 1 clove garlic, minced
  
• .
  
• -- Cornflake-Crusted Halibut --
  
• 1 cup fat-free milk
  
• 1 large egg white, lightly beaten
  
• 2 cups cornflakes, finely crushed
  
• ¼ cup all-purpose flour
  
• ½ tsp salt
  
• ¼ tsp black pepper
  
• 2 Tbsp olive oil
  
• 4 (6-ounce) halibut fillets
  
• .
  
• Oven Fries (recipe follows)
  
• 4 lemon wedges
  






Instructions



1. To prepare Aïoli:
   Combine cilantro, mayonnaise, serrano, and minced garlic, stirring well.
   
   
2. To prepare fish:
   Combine milk and egg white in a shallow dish, stirring well with a whisk. Combine cornflakes, flour, salt, and black pepper in another shallow dish.
   
   
3. Heat 2 tablespoons olive oil in a large nonstick skillet over medium-high heat. Dip fish in milk mixture, and dredge in cornflake mixture. Add fish to pan, and cook 4 minutes on each side, or until fish flakes easily when tested with a fork or until desired degree of doneness. Serve fish with aïoli and lemon wedges. Accompany with oven fries.
   
   Makes 4 servings.
   
   Per Serving:
   (Serving size:1 fish fillet, about 1 tablespoon aïoli, and 1 lemon wedge)367 calories (23% from fat); 11.2 g fat (1.6 g sat; 40.8 g protein; 25.1 g carb; 2.2 g fiber; 56 mg chol; 2.4 mg iron.
   
   
   OVEN FRIES
   Cut 2 large Yukon gold potatoes into ½- x 1-inch sticks; toss with 2 teaspoons olive oil, and spread in a single layer on a baking sheet lightly coated with cooking spray. Bake at 450° F for 30 minutes or until golden, turning after 15 minutes. Toss with ½ tsp salt; serve immediately.